Effectiveness of the Swiss Ball Chair

In the search for fitness equipment, you may have run across an idea that's hard to ignore -- simply swapping your office chair for a Swiss -- or stability -- ball to lose weight and build muscle. But before you head out to buy your new ball-based chair, make sure you understand the effectiveness of making the switch. While there may be some benefit to working on the ball, they may not be significant enough to necessitate a complete office overhaul.

  1. Feel the Burn

    • The American College of Sports Medicine studied the efficacy of an exercise ball chair when compared to a typical office chair. Subjects burned a half a calorie more per minute than they burned while sitting in a regular chair. After sitting on the ball for five hours, employees approximately burned an additional 260 calories during their eight-hour shift. While it may sound like a simple swap with a big payoff, you'll need to consider your personal health and other considerations before using a Swiss ball chair.

    How it Works

    • An exercise ball introduces a measure of instability to your seated position, which helps to engage the core muscles and makes you more aware of your posture. You can also make more out of your Swiss ball by taking regular exercise breaks at work, suggests the Healthy Alberta website. Try placing only one foot on the ground and balancing yourself, or bounce slightly with your abdominal muscles engaged. When you're doing more than just sitting passively, your Swiss ball has a better chance of helping you burn more calories and improve your posture.

    Not So Fast

    • Don't purchase a ball just yet -- the ACSM found that using a Swiss ball chair could aggravate symptoms for those who had previous back pain, so the solution isn't appropriate for everyone. Always talk to your doctor before you swap out your regular chair, as using the exercise ball chair could make back problems worse.

    Making the Switch

    • If your doctor has given you the OK to make the switch, you'll need to first purchase an appropriate Swiss ball. Because maintaining the right posture is significant, try a few out and choose a size that allows your elbows and knees to rest at 90-degree angles while you are sitting on it, suggests the book, "Working on the Ball: A Simple Guide to Office Fitness" by Jane Clapp and Sarah Robichaud. Don't make the mistake of throwing out your desk chair just yet -- it's best if you begin sitting on the ball in shorter increments of 20 to 30 minutes to acclimate to it. Check your posture regularly. Imagine a string pulling the very top of your head to the ceiling to assume the right position while on the ball.